The average worker is distracted every 3-11 minutes. It takes 23 minutes to refocus after a distraction. This costs workers almost 6 hours of productivity a day and an estimated $1 trillion to the economy every year.
Americans check their phones over 150 time per day. It’s estimated that 60-80% of internet time at work has nothing to do with the job at hand. The average US adult spends 12 hours a day consuming media in all forms. All of the screen time leads to anxiety, depression, attention fragmentation, loss of creativity and decision making skills.
So what can you do to get a handle on all these distractions?
Set specific times to check email or phone notifications. Turn off the constant chimes, beeps and other notifications. Every text or email is an ask – if for nothing other than your time. Step away from the screen. Get up and take a walk around the office or outside.
Still need more help? Try these apps to limit your screen time.

1. RescueTime – makes sure you don’t waste time on stupid stuff
2. Inbox When I’m Ready – makes sure you don’t get distracted by your inbox when you log in to the computer
3. Gmail Meter – tracks your email habits
4. Asana – keeps your to do list in order
5. Schedule Once – planning meeting